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by Vesanto Melina MS, RD
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High fat? Low fat? No fat? What do we really need to know? For many of
us, the message can be reduced to this simple sentence. Beyond the fats
we need to eliminate (trans) or reduce (saturated), there is just
one type of fat that we need to add to our diets: the omega-3 fatty
acids.
There are two distinct families of polyunsaturated fats, omega-6 and
omega-3. Both are vital to health.
Within each family, there is one essential fatty acid that must be
present in our diet; from this “parent” fatty acid, other family members
can be produced in our bodies, including longer molecules called highly
unsaturated fatty acids (HUFAs).
The two families perform functions that are necessary and that
counterbalance each other. Compounds called eicosanoids made from HUFAs
in the omega-6 family increase blood pressure, inflammation and cell
proliferation or division. Those formed from HUFAs in the omega 3 family
protect against these responses. While we need the eicosanoids formed
from the omega-6 family, when we produce too much, our risk of chronic
disease increases.
One of the HUFAs in the omega-3 family is docosahexaenoic acid (DHA). It
is an important part of the gray matter of the brain, the retina of the
eye and some cell membranes. Low levels of DHA have been associated with
conditions such as depression, schizophrenia, Alzheimer’s disease and
attention deficit hyperactivity disorder (ADHD).We must get enough
DHA either by making it from the parent omega-3 fatty acid or by getting
it directly from foods. One direct source of DHA is fish; however we can
also get DHA now from microalgae, which is actually the origin of the
DHA present in fish. I find that some of my clients benefit from direct
sources of DHA and recommend taking it in veggie caps as an optimal way
to get this HUFA. (To locate sources, do a web search for "vegan DHA.")
A MATTER OF BALANCE
Our diets provide a multitude of sources of omega-6 fatty acids: all
sorts of grains, seeds and seed oils, nuts, soyfoods and animal
products. Omega-3 fatty acids are present in far fewer foods. Usually
our diets provide 10 to 20 times as much of the omega-6s as of omega-3s.
Experts recommend that a more ideal balance would be two to six parts
omega-6 fatty acids to one part omega-3 fatty acids.
THE BOTTOM LINE
My co-author (and expert on essential fats) Brenda Davis covers these complex issues of dietary fats in our
books: The New Becoming Vegetarian, Becoming Vegetarian, Becoming Vegan,
and I do so in
Raising Vegetarian
Children. Here are a few simple guidelines that can restore your
balance.
1. Limit your use of polyunsaturated oils rich in omega-6 fatty acids
and high-fat processed foods that are high in these oils. Oils that are
high in omega-6 fatty acids are sunflower, safflower, corn, soybean and
cottonseed; also check labels on processed foods for these oils.
2. Include good sources of omega-3 fatty acid in your diet. Rely on
flaxseeds, flaxseed oil, hempseeds, hempseed oil, canola oil, walnuts
and green leafy vegetables. Flaxseeds and flaxseed oil are by far the
richest sources; one teaspoon of flaxseed oil or one and a half
tablespoons of ground flaxseed can give your day’s supply; doubling this
amount may give you a valuable safety margin. Other sources are
tofu and soybeans.
Although balance-type-oils provide a good balance of omega-3s and 6s if
they were our only source of dietary fat, they are not our best choice.
Since dietary intakes of the omega-6s are more than ample, fro m our
many food sources of omega 6's, we restore balance by consuming more of
the omega 3's, which are present in relatively few foods.
FLAXSEED EGG REPLACER
This egg substitute works well to replace an egg or two in pancakes,
muffins and most cakes and cookies. Instead of saturated fat and
cholesterol, you’ll increase your intake of omega-3s. This won’t replace
eggs in an omelet, quiche or soufflé though. Flaxseed oil should never
be heated, however the omega-3 fatty acids present in ground flaxseed
survive the baking of a muffin or
brief period of heating of a
pancake.
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As an easy way to prepare your own egg replacer, blend 1/2 cup of
flaxseed for about 1 minute until all seeds are turned into a coarse
powder. If you prefer a finer powder, blend until the desired
consistency is reached. Ground seeds can be stored, in a jar, in your
refrigerator or freezer for several months; they will retain their
omega-3s either way. In your favourite recipe for pancakes or baked
items, use the mixture below as replacement for each egg. |
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1 tbsp ground flaxseed
3 tbsp water |
Clockwise from left:
whole flaxseed,
ground
flaxseed,
ground
flaxseed & water |
Place ground flaxseed and water in a bowl. Stir and add to wet
ingredients in recipe.
Vesanto Melina is a registered dietitian, speaker and consultant.
www.nutrispeak.com. |
